Neuroscientist: How To Boost Your Focus PERMANENTLY in Minutes
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- čas přidán 21. 03. 2023
- Andrew Huberman reveals how a simple 17 minute practice can improve your focus permanently by reducing the number of "attentional blinks" (lapses of attention) you experience in daily life. This skill can help those struggling with ADHD as well as offset age-related mental decline.
Andrew D. Huberman is an American neuroscientist and tenured associate professor in the department of neurobiology and psychiatry and behavioral sciences at Stanford University School of Medicine.
Speaker: Andrew Huberman
CZcams: @hubermanlab
Original Podcast: • ADHD & How Anyone Can ...
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#andrewhuberman #focus #attention #adhd #motivation #motivational
The meditation might not be your thing. But listen here, this meditation time is for you and only you. I remember Tony Robbins says, “If you don’t have 10 minutes for yourself then you don’t have a life”.
That's a wonderful quote, thank you!
I need 17 now 😂
I forget who said it but it was something like meditate for an half an hour a day. Unless you're too busy and then meditate for an hour a day.
@@Adrian-yi8fl it’s Naval Ravikant quote.
turns out i dont have a life. I work from 8 to 18:30. So im off to work from 7 to 19:30. I wanna get home eat and sleep as soons as i can so i can get 8 hours of sleep and wake up at 4, then i study for one hour, eat something then go to the gym so im back at almost 7, take a shower and off to work again. 20 minutes will sacrifice either study, sleep or gym
For those who don't want their time wasted, here's what you do:
Close your eyes and focus on your breathing and overall internal state for 15-20 minutes every day.
Thank you. You are the guy who does not make meetings out of what could have been an email.
@@madhurbhargava real
Just one session has long-term effects - listen to the video for accurate information it's only just over 7 minutes long
you're my hero, Mr. Clown
Which is basically meditation
I have ADHD and I've been using this exact exercise for 10 years, and it changed my life. I do this at least 1-3 times per day, and it allows me to focus much better for 2-4 hours afterward. I've been advocating this for years. It's been the number one thing I've done outside of using some medication to help me focus.
How do you do? Kindly guide proper way…
What kind of medication and how effective they are compare to meditation
Thanks for sharing. 👍
Agreed. 3 times daily can change your life.
But not once for 20 mins like Andrew suggested.
What is your process or method?
17min sit, eyes closed, attention to body and breathing
How's that different from ordinary meditation?
@@DanDascalescu-dandvthat’s my curiosity as well .
I’m not understanding the difference. I don’t think there really is a difference.
@@DanDascalescu-dandv there are various styles of meditation, but the contrast being described is between focus-based meditations (focusing on breathing, focusing on a mantra, body scanning, etc.) and instead, keeping your attention like a radar screen, able to register any blips across its entirety. The aim would be to let any blips be noticed, but without your attention narrowing to focus fully on the blip. For example, you might hear traffic or birds in the background, but also be able to feel breeze or sunshine, and also notice a thought, and these all just exist in your attention without your attention chasing any particular one.
Another analogy sometimes used is "spotlight" (= narrow focus on an object of attention) versus "flood light" (lighting up a broad area = wide focus without a particular object of attention).
As someone who has ADHD and didn't want to watch the whole video thank you so much
@@robs.5847 ahhhh yes 🙌
In simple terms, this video is saying that spending just 17 minutes in a quiet practice, where you focus on your breathing and internal feelings, can significantly improve your ability to pay attention. This practice may help reduce distractions, especially for those with ADHD, and could potentially offset age-related declines in focus. It's like a quick and easy way to "rewire" your brain for better attention, and it seems to work after just one session.
Thank you very much! 😊
isn't it meditation?
@@ammarhassan_You can do this by keeping your eyes open and just feel yourself...
this is meditation. mindfullness of body and breathing meditation.
Thanks 😊
I've spent years trying to figure out why even without meds I don't struggle nearly as much as other adhd'ers and I think this is part of the answer. I have always had very strong interoception and have been doing this since I was a kid as a coping mechanism to reduce sensory overload.
A cold shower will really help as well
ADHD is a spectrum too, some people are much more impacted than others. Also the environment you grew up in, how chaotic it might have been, how much shaming and of course like you said the coping strategies you either were taught or somehow came to like you did.
I have always had very strong interoception and have been doing this since I was a kid too. It's cool to hear someone else say that
Aerobic exercise also strengthens attention .
Anyone can tell this in easy wording?
17 minutes is a lifetime for someone with ADHD
Perhaps a progressive approach would have therapeutic effects that would enable longer sessions later.
17 min is a good way to do visual mnemonics to pass biochem!
When I started meditating it was really hard for me too (I have ADHD)
I started with 5 minutes meditations and worked up to longer ones. Now I meditate for 30 minutes and I look forward to it
Here are the six most important points from the video:
• Attentional blinks are a common occurrence where we focus on one thing and miss other important information.
• People with ADHD experience more attentional blinks than those without ADHD.
• Open monitoring is a property of the visual system that allows us to dilate our gaze and see more information.
• A simple 17-minute meditation-like practice of focusing on breathing and interoception can reduce attentional blinks and improve focus.
• This practice can be beneficial for people of all ages, including children and adults, and can offset age-related cognitive decline.
• The practice involves consciously dilating one's gaze to see more information and improve focus.
Thank you! This was not too long, but my focus kept shifting to other things. 😂 😢
This is how a high schooler in Mumbai writes an answer to a question they do not know the answer to.
This is to ensure that the answer is descriptive enough so the checker does not understand the fact that it was one sentence over
Thank u
@codelucky bless
Thanks to those people who, almost on every comment section, write the important points of the video. It really helps because i usually loose my attention and it goes wandering for itself before i realize it.
I was diagnosed with ADHD and it can be a little frustrating trying to focus on something that you don't feel interested in, but you have to learn. Some college subjects are a nightmare for me because I have to focus more. Thank you for this video.
Ig I have ADHD as well :v
Are you still practising this ??
What is the result??
Please share
The far greater problem that people are missing is that school is a waste of time and there is no point to it anyway. It does not interest you because its stupid and has no positive implications for your life. Yet you 'have to" study it. The premise is flawed - ditch school and focus on your interests. Same advice as ever.
Keep an eye on what you feed your body with
I do meditate regularly, and it hasn’t really brought a spiritual aspect to my life. What it has done for me specifically is allowed me to notice when my mind is drifting, throw that drifting thought away, and snap back into what I am working on.
It’s hard to explain with words, but I view it like a muscle. The more I focus on the task at hand, the stronger my focus gets. I use meditation to train that muscle like I would at the gym.
Yeah, I like how Huberman secularized such practices. I hate when I click onto guided meditation videos and then i hear things like, "say a positive affirmation and release it onto the universe." Like what?
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@@luisv8887 That is Absolutely Not how meditation works. It depends on why you're meditating, whether you are concerned about the spiritual aspect or you just want to improve your life in general. Personally, I don't believe in positive affirmations. What meditating means, is that you're focusing on a single facet with all your concentration and you're trying to calm your mind in the process, so that you can think clearly, more efficiently for that particular facet; can be your problems, can be a memory you want to cherish about, can be God, can be anything. What this does, is basically, clearing your mind of all the junk and often, tangled thoughts and making it organized which often leads to, Peace, and better understanding of the situations we're in.
@@SecondFool In my comment i did not mention how meditation works. What I was reffering to was that whenever I click on a guided meditation and hear phrases such as the one that I quoted above, I know that there will be some new age ideology embedded into the guided meditation. Such videos repulse me therefore I appreciate NSDR which does not show favoritism to a particular religious belief. Sorry for my lack of elaboration and the misunderstanding.
@@luisv8887 Got It. Understood. Apologies, I couldn't comprehend properly. Meditation is fabulous if done right, that's all I wanted to say. Have a good one, Cheers!
In summary: Practicing meditation for about 15-17 minutes can help improve focus and attention in our brains, even if we have trouble focusing or have ADHD. It's like training our brain to see things better and pay attention more. By doing this regularly, we can permanently improve our ability to focus and stay less distracted.
is it the same as meditation though? i thought in meditation your suppose to empty your mind and think of nothing, but what his saying to do is empty your mind of thoughts and focus on here and now and concentrate on not letting your mind wonder somewhere else
I guess the pray to God has similar effects for your brain. That is why so many Christians recommend people to pray all the time.
@@DangerZone200 "empty your mind of thoughts and focus on here and now and concentrate on not letting your mind wonder somewhere else" ... this IS actual meditation. well, you don't have to "empty your mind of thoughts" ... don't push them away or something.. no pressure.. just watch them arise when they come and let them go. don't cling to them. as you said, come back to the here and now. that's why you concentrate on your breath. it's like an anchor. if you watch yourself drifting apart.. don't judge yourself.. just watch it.. recognise.. and come back. that's all. being aware of what happens here and now. "simple as that" :)
@@DangerZone200 there are many many different ways to meditate and what he described is one of them
Thank you for the down to earth simple yet effective explanation. Much better than the scientific babble
Huberman: "No, I'm not going to tell you to meditate."
...
Huberman: "Sit, close your eyes, pay attention to your breathing and body perception."
🙃
I know right. That's IS meditation lol
@@theradicalevolution I made this comment before the end of the video...near the end he even literally say that we should meditate :D
I'd like to believe he was breaking our perception of meditation. Many of my friends say they don't want to do meditation because they say they won't be able to focus meditating but rephrasing and restructuring one's perspective of what meditation is might lead to it being more appealing since I myself only started doing so when I found out how simple it was and how wrong I was about my understanding of it.
I saw it as a more defined description of meditation based on what most would understand as medication. Unfortunately, our vocabulary is somewhat limited here.
He just wants to make we feel it's easy and worth doing.
A 7 minute video from you in itself is attractive to many with ADHD symptoms - the info you shared is icing on the cake ! 😊🙌🏼
I’m so grateful to Andrew for making these videos. This week, I had hiccups. I tried other videos but only Huberman’s short clip actually explained it to me - and made it stop!
Combat vet here. Learned this technique on combat patrols walking point. Still using it today. My focus and memory still stay strong as I practice this every day and can nug down my focus very tightly and even still be aware of everything else around me. This video formalized this for me. Thank you!
Hey there, how do you exactly do this meditation? I read many comments and Google did not help me either, I did not quite get what is suppose to be done
Definitely gonna try the focus shifting. I recently started using a CPAP. When my PTSD is triggered, the next time I'm home, I lay down wearing my CPAP and focus on breathing. It helps!
This is nothing but a simple quote from scriptures “ getting back to the seer” and detaching oneself from the scenery. This actually is the purest form of meditation.
I used to have extremely bad short-term memory and concentration issues for many years. The one thing that started changing that was meditation practices. It was the start of me completely recovering from anxiety, depression, depersonalisation disorder, maladaptive daydreaming, video game addiction and more. I go into more detail on how I did this on my channel. Great video thank you for sharing this.
What made you think that meditation was the reason for your improvement?
I started to become more self-aware so could see what was causing the issues more clearly, also my focus and concentration got better - nothing really changed during that period of time except for me starting to practice meditation.@@user-cd3dn3pl4j
Tried this, mind wandered that much I got up, started cooking and forgot I was even doing this. Practice required
damn son you are in deep trouble
👍👍👍👍
You just noticed that wandering mind when you started meditating, it wasn't caused by the meditation.
Thanks for this. You’ve given me some vocabulary for things I’ve become aware of in myself: attentional blinks and panoramic vision.
(I use panoramic vision when walking through crowds.)
Try standing meditation for half an hour every day for 1 year. Start with 10 minutes if it's a stretch for you. If you're consistent and learn to rekindle your relationship with the present moment. (focusing on my muscles contracting as I'm breathing, or when my pulse at my hands and my feet help) Slowly but surely, you'll forget about boredom as you inadvertently cultivate a sense of wellness and serendipity as you lengthen your sessions.
Bring your awareness down to your feet and unfold it up to your joints till you get to the peak of your head. Your legs will shake and return to rest because it releases stored tension and energy in your lower back and hips. If you really fall into the groove of it, you start noticing your head spiraling. This is your inner vital energy opening up through the floodgates bypassing what's commonly known as chakras in your body.
After 3 years of experimenting, you're basically chipping away at tension and emotional build-up to boost your sense of vitality. Close your eyes choose a location preferably with the presence of nature and drift away on a voyage of self-discovery and understanding of what it feels like to be fulfilled free of food, entertainment, or sex. You eventually will arrive (with commitment and unwavering patience) at what seems like enlightenment or approaching the gates of heaven as portrayed in the Buddhist or Biblical scriptures as you're greeted by a warm and divine light with each breath you take cleanses the emotional baggage out of your meridians and invites hospitality for your inner child, patching up your inner wounds and scars battling society's expectation and the demands in the name of family and culture.
If you want to move a group of people at work or at home, you have to know how it feels to be moved. Focus and a sense of vitality are bi-products of commitment. Let me explain. Others feel how we feel from the words we use and the tone of voice we project it with coupled with facial expressions and body language and gesticulations. You can feel the joy-uplifting energy of your dog coming home to greet you as it helplessly wags your tail just as others can feel your sense of wholeness and well-being after time and devotion for yourself.
Let me know if you got something out of this in the rare case that someone tries! Big hats off to you if it helps. And a big salute if you stick around!
Thank you for sharing, I will do this.
şoundş alrigh
Thanks!
Nice write up..
Appreciate this.
fellow ADHDer here, I've been skeptical about methods such as this when it comes to treating my ADHD, but since Andrew told me to try it, might as well. I did it for 20 minutes straight... and honestly it felt great, calm and in control of my own thoughts like never before. I'm not saying that this is the cure or anything but this definitely helps. I came back to the video and read most of the top comments with little to none attention blinks or even if i had one i managed to redirect it. Therefore thank you!
Still working like a charm?
What is the root cause of ADHD bro
@@romitkumar-on3fo shorts and reels
4:20 We did this back in school. I failed this meditation 99% of the times but the couple times I managed to reach that inner calmness, it felt as if I was enlightened.
You didn't fail. Most people don't realize that the point isn't to reach some state. The point is to practice this cycle of focus -> get lost in thought -> realize you're lost in thought -> refocus.
Even if it didn't feel comfortable or peaceful, you did it correctly.
@@studentofspacetime I see. When we were taught this in school, I understood the goal as to reach calmness during every session through the process you mentioned and if you didn't do that, you didn't meditate properly. I'm glad to know that I was still meditating properly.
You absolutely were doing it well. This widespread misconception unfortunately discourages so many people when they are right at the gates of doing good work on themselves.
Mingyur Rinpoche has lots of secular videos where he guides clarifies this point well.
@@studentofspacetime Thank you for the recommendation and the consolation that I was doing it well.
4:50 part of trauma is escape from body feelings - and this practice seems to be kind of work with the body, ADHD and trauma are sometimes interlinked, so it could help with this
I totally agree with your assessment about ADHD. Its not a lack of focus; its super focus but on what the person is interested in. I remember seeing a video where two women were trying to prove a child had ADHD or maybe it was autism The child was super focused on an object and the two women kept trying to get the child to stop focusing on the object. I remember thinking, hey live the kid alone, he's really interested in something and his internal dialogue is asking a lot of questions about the object. So the problem seems to be a person not focusing on what someone else wants him to which can mess with a person's "teachable moment". Like the way classes are structured in this country in 50 minute segments: just when you finally get into the subject the bell rings and its time to go "focus" on something else instead of having a natural conclusion.
Perfect take on the issue....
50 minutes is a long time in my opinion.
@@helenholdsworth6407 423 years is a long time in my opinion, especially when I'm hungry.
Yes! I remember being pulled away from a task I was really enjoying in school, usually art but it could be something like algebra, one of the only math subjects I actually liked, only to start a new subject or hey now it's lunch time or recess! Is the rate of ADHD lower in homeschoolers I wonder?
JUST WOW ❤🎉
I'm glad I found this video! I've been practicing meditation for about 5 years. Once, I embarked on a 10-day meditation retreat atop a beautiful mountain surrounded by a lush rainforest. During this time, I disconnected from phones, avoided human interaction, and didn't engage with any animals. I had 240 hours all to myself, focusing solely on my breath. I maintained a disciplined routine, waking up at 4 am, sleeping at 10 pm, and having two healthy meals with a small snack at night. These 10 days were the most focused and fulfilling of my life. Concentrating on my breath and observing my thoughts helped me to overcome depression during that period. My focus improved significantly, and I experienced a light, clear-headed feeling without any headaches. Even my memory sharpened, and I could recall things more easily after completing the 10-day meditation journey.
really. on the 11th day yoi could realise the impact so well.!!? let me know
@@call_me_roy7902
Don't speak with anyone for a day, stay silent, focus on your work. At the day's end, your memory might boost by a certain percentage. It's a theory- the less you let out, the more you can take in. Try listening for a day, stay focused, and check the results. You'll likely recall everything. As men, we don't need motivation, just discipline. Learned this during an 11-day meditation retreat. Trust your flow, Roy. To do a 11 day mediation you need discipline Roy for that you have to train yourself a bit. Try it trust yourself. You don’t need to meditate to meditate you can simply do it while your living… it’s a deep thing that I just said but I hope you’ll understand. What ever your going through in your life even if it’s not right it’s not the end so keep walking, Have a great day Roy
What a great gift to yourself. Sounds amazing.
I've been doing vipassana for several years and istg it is really helpful to me, i am able to control my emotions and focus on present, i saw visible changes on my behaviour as well. this definitely works, and i hope this works for everyone one else
This is essentially Zazen.
I have been practicing this for nearly 50 years.
You are correct in your conclusions.
I wish this was required for all driver’s licenses! 😅
Before I retired 3years ago I challenged myself to put away 50% of my monthly income into stocks which is quite easy since I lived frugal without debt.I work as an account executive,and I make over $200,800.$100,000 goes into dividends and the other $100,000 goes to my living expenses, I am seeing improvements in my portfolio, dividends look certain,but I have to attribute this to only guidance of a licensed wealth strategist who allocates funds to a plenitude of assets, I have to stay discipline and remember that I am in this for a long term,recently got my first property and looking forward to get another soon.good luck everyone and thanks for the wonderful video
@@lillianwilbur8061Well I've gotten into plenitude of assets with $60k spreads across stocks and index funds, ETFs,for long term,I've been investing with the help of a pro fund manager Tonya Ann Sharon by name,who overseas my investments,now I sit back and reap my dividends,while I just reinvest from to time.
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Also on wtsap 👇🏻
📌+1
To have someone else there in that state with you is a lot different for anyone with ADHD or PTSD I think if someone is more sensitive they can definitely sense the other persons emotions and state of well being a lot more easily
Wow I just did this! It was literally the hardest thing to do. My mind kept trying to wander off, bringing it back, gave me so much anxiety but focusing on my breathing really help, an exercise worth trying.
I've only read the first 20 pages of your book, and it's helped me make positive changes already!
I have been practicing meditation for some time and I can say that just one practice of whatever as powerful it can be can does not last forever. Even after regular practicing if I stop for a month all benefits fade away.
I tried that vision dilation and it had a surprising impact on me. Something went on definitely and it felt good.
Thank you.
👍👍👍👍
I take hot baths for 20 minutes and submerge all but my nose. However, with ears under water. I listen to my own neart beat and breathing while submerged ( except my nose to breathe). This is the most calming form of easy meditation. Possibly akin to hearing my mother's heartbeat and breathing pattern in the womb. My ability to focus and attend to nformation has always been excellent. Perhaps this is the reason?
My bath is too shallow.
ILL FIND MY STETHESCOPE GREAT IDEA LISTEN TO MY HEART BEAT
I’ve had ADHD for decades, and I am only really understanding it in the last couple of years. I am also able to help my students better than ever, many of which have ADHD as well. God bless Huberman and other great researchers like him who share their wealth of information.
Allah has trained me to focus by doing salah (pray) in 17 rakaah a day (1 rakaah is 1 minute), Alhamdulillah
This sounds very similar to Open Focus practice, which was researched by Dr Lester Fehmi in his clinic for attention disorders in Princeton. You learn how to broaden/open your focus. For example, by becoming aware of your peripheral vision. However, broadening the focus of attention can be done in all sensory channels. For example, you can be aware of all sounds around you or many parts of your body at the same time. Dr Fehmi was teaching this with the use of his neuro-feedback machine, and he was very successful in resolving not only attentional disorders but also reducing chronic pain, anxiety, insomnia, etc.
1:04. Attentional blinks ADHD
2:30. Open monitoring
3:00. Panoramic vision:
4:07 ❗ RXXXXX Interoception 15-20 minutes 5:15 5:50❗ 6:32 Dilated gaze
When I started the video, and, as soon as I heard "panoramic vision", "dilate your vision", I started noticing everything around me without moving my head and suddenly I could focus more on everything. That energy inside me, before this exercise would manifest through heart palpitations, choked breathing, rocking my legs, suddenly changed its path and got indulged in giving attention to inside and outside me. This exercise calmed me in a way I could not fathom. Amazing.
Thanks for being a winner and helping us all to win, too. 👌
I like the panoramic focusing idea. I tried just doing that while sitting at my desk and it really helped me to let go of some tension. I will be doing the 17 min technique when I get home. Thank you for sharing this.
How to do panoramic focusing...?
@samarthamv746 yes that's my same query?
@@samarthamv746 Don't know if this is correct but this is what I gathered from the video: look straight ahead wherever you are (in front of your computer, sitting/standing holding your phone, whatever) but try to observe everything you can see in your field of vision without moving your eyes. For me rn I can see the beer and tea in front of my monitor that I want to drink, the synth keyboard that I want to start making EDM with, the travel guide on my bookshelf to Peru where I want to visit in the next year or two, the stack of bills/tax paperwork that I should get to soon, the nudie pic of Belle Delphine taped on my wall that I've been trying to replicate with AI, the headphones I've been using to listen to audiobooks to trade reviews for my audiobook... Take ALL of it in, don't focus on any one thing too long. See how much MORE you can notice, too.
There's so many things I could be focusing on, but it can be beneficial to zoom out and not place emphasis on anything over another for a little bit. Hold each item/thought briefly with equal weight, then when you eventually zoom back in you can choose which thing you want to focus on, instead of whatever grabs your attention first (probably your phone's numerous notifications).
it's not the panoramic focusing u do for 17 mins btw, it was the breathing one.. but yea i tried too, and i do it a lot of times, it's fun
Yes, I agree with you. Meditation meets your soul and connects you with the universe. In the beginning, It needs discipline to sit for at least 5 minutes. Lots of bad scenes, especially bad memories that reflect your present mindset come into your mind. Paying attention with the help of meditation, you can figure out. But, the main challenge is to continue this practice. I think that is why I was not more aware of my mental power before. I made a wrong decision or wrong action without knowing their impact on my life.
Life is, l think forgiving oneself e.g. self love is th best "tool" that ever came to me. The respiration technique here is a booster and am a boon to my mental health! ❤
❤️
Thank you for the info. Meditation has helped me take a mental break … especially, when overthinking. I intend to do it more frequently to help with focus.
Appreciation and blessings from Sydney Australia.
Thankz Andrew for sharing❤
He said no it’s not meditation….then it was meditation. Haha I love it. I also wholeheartedly agree with this. It works. Love Andrew
I wonder if this only works with the eyes closed. Ever since I was a kid, I had a habit of letting my eyes relax and un-focus, which immediately opens up the peripheral vision and silences the mind. It calms you down almost instantly and changes how you perceive and process things.
No it doesn't. Zazen is performed with the eyes open and relaxed, as you have described, and that's essentially what this man is describing.
Thank you. Blessed
I’ve been meditating most days for the last 15 years. I also teach meditation to my yoga students both in studios and have in public schools K-12th grades. People make meditation to be more complicated than it is. Just focusing on your breathing and having your eyes closed is a great way to start. Try 5min a day then add an extra minute every week. In a few months you’ll be meditating for 20-30 min at a time. Don’t be too hard on yourself and don’t have unrealistic expectations. Just try and be comfortable with yourself 😊namaste 🙏 The divine in me sees and acknowledges the divine in you 🙏
how to meditate with nasal congestion ?
Wow, I just did this 17 minute interoception. I have been working as a psychic for 22 years and I also have been told I had ADHD, several times in my life… but managed my mental health w excellent nutrition, meditation, journal & self reflection and vigorous exercise for many since the late 90’s. And I have been meditating since 1992. However, with hideous stress from my extended family, I simply did not comply with my former health regimen and My ADHD got significantly worse in the last 4 years, but I did not realize it until I went into therapy in January and the counselor told me she suspected I had untreated ADHD. I have been on straterra for over a month and this 17 minute practice, of just being still, with eyes closed, noticing my breathing and the lovely summer breeze on my skin… made me realize how awful my body actually feels… and the DEEP seeded awarenesses that I had not seen and that were simply not true and not healthy for the expression of my authentic self. Therefore, causing me even more problems. I watch your videos almost everyday and my 27 year old son and I love your work and consider you to be a great part of our growth. However, this video potentially just changed my life even more significantly. It was fascinating and disgusting to me to feel the sick feeling in my stomach and other parts of my body… but then, in this 17 minute practice, I forced myself further to discover the root of the bad feeling and to give my jagged breath time to relax the gnarled misperceptions into greater health. Thank you. Thank you. Thank you. I will look forward to this practice daily now.
So did you stop mesitating past few years ?and did it affect your psychic abilities?
@@shashankgm2533 no I did not stop mediating the past fees. And, no it did not mess up my psychic abilities, because I have been getting trained by the universal source for so long that I was able to keep working.
But what I did learn, was that ego’s and people’s fear can get projected onto us and it caused me a lot of stress just w daily living needs… like eating, exercise and rest… so I learned to consciously let go of others more & more and to continually improve my health regime. And also to notice how I was feeling and validate that… asking am I in a loving heart slave or fear? So I just keep choosing to feel Faith & Love.
You have a link where this 17min interoception is explained/ guided meditation?
@@jolima it is above
@@kathleenhoy2008 hm… don’t see it 🫠
This is not meditation I swear, now close your eyes and focus on your breath for a while :D
Lol.. the editing of this video really makes you think he tried to sell you not meditating but tells you to do it anyway... but its taken out of context because he was actually referring to the ideas in a book when he said that in his actual podcast
czcams.com/video/hFL6qRIJZ_Y/video.html
That's a nice advice and technique to give a try. Thanks for sharing such knowledge!
I will try this method. Thank You Professor Huberman 👍
I've been experimenting with panoramic vision. A few months ago I was running trails through a hilly forest at night without the aid of artificial light. The canopy of the forest blocked the moon and star light. I uses peripheral vison or panoramic vision because it enhances night vision. I ran my 7K route 5 minutes faster and without tripping over a root or rock, or running into a tree or getting a branch in the face. I spent some time pondering over this why this was possible. Either my body went into an enhanced state of ESP or intuition, or the peripheral/panoramic vision caused my brain waves to shift into alpha state, too bad I wasn't hooked up to sensors to measure if that was the case.
Nice
You ran a 7K through a forest, in the dark, with no light source to guide your path, without tripping on anything, without feeling exhausted, and having no fear of encountering any wild creatures that could be roaming nearby.
I find that hard to believe.
That's exactly what I said and did. I was seriously hoping that there wouldn't be a skunk on the trails.
Focus is a superpower! The idea of using open monitoring and panoramic vision to boost focus is unexpectedly brilliant. Its simplicity holds the potential for remarkable and lasting benefits.
Please explain how to do it please, is there a recording, app etc
Interoception is a new concept for me. Tried it one time, and it worked pretty fine for me. It is worth practicing daily.
You started talking about panoramic gaze, then mentioned an eyes-closed practice to improve attention (video’s purpose), and finally you concluded with how beneficial panoramic gaze can be. I don’t know if this is a test to see if we were paying attention, but if it is, then thanks for the challenge
Does anyone else lose focus and need to watch it twice?😂
Yes 😢
Yes I was studying for an exam and picked up my phone to search for focusing videos and found this. I'm going to try it later on. My test is at 10p tonight. Hopefully this helps.
😂
I found incredible benefits in doing (a minimum of) 20 minutes of Yoga Nedra every day - easy to do as it is guided. I was also surprised how easily one can extend the practice to much longer sessions.
As a youth coach, I have my kids spend 1min every session to focus on their Breath, Sensations, Objects, etc... I've seen dramatic changes in their focus and ability to grasp new concepts. It WORKS!
OMG !!! Thank you Hubernan I've been saying this my whole life.....
I finally realized it.
When a boss tell me I did something wrong or a teacher from that point on I can't focus on what he is saying to me (how to correct myself ) cause I'm so over focused on I see your doing this incorrectly and that's why your end results look like this! So I'm hearing nothing at all but in my head I focus on the negatives and I am in need of this EXCERSIZE So I hope you linked the full podcast here .
I want to be free of over foc using on what my 5 the grade teacher andy first boss in CA and on an on.
It's taken so much out of me, and I want to learn not to over focus on all my negatives .
Really interesting. When training clients about public or professional speaking from a stage, I teach them to consciously engage peripheral vision as they look at the audience, in other words, see the whole audience rather than the narrow focus of a small selection directly ahead. Peripheral visioning as I call it, or using "panoramic vision", or "dilated gaze," calms nerves, reduces fear and even more importantly, allows easier access to memorised structure, sequence and content AND opens a channel to receive intuitive content too, often the best content of the talk.
Hebat pak
Very helpful to know. I'm a performer and storyteller, but sometimes struggle with my memory. I'll add this to my repertoire, and thanks!
I’m experiencing age related cognitive decline and I’m the same age as Dr. Huberman!
Thank you so much for this gem
Yeah definitely subscribing. Thank you!! ❤
Meditation is commonly thought of as underwhelming. I think most people would be overwhelmed the first time they try meditation. To actually take the time and focus to guide your mind away from every impulsive thought you have.
I truly think society would enormously benefit from more people taking a small amount of their time to calmly face themselves without any distractions. I.E. no phone!
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The way of meditation mentioned here is called ‘vipassana’ passed on by buddha and taught for Free. You just have to leave your phone and go on a 10-15 day program. I practice this everyday.
It’s called ‘introspection’ not introception just a little correction (learned this in my psychology class). This has life changing effects! Thankyou for reminding me of this! You are amazing!
I think that's the same thing I feel when I do yog nidra session of 28 min,simply concentrating my mind to different parts of my bodies while keeping body steady as rock.
i am suffering from ADHD that i cant even focus on video ,,😔😔
Breathe in, breathe out, feel the air in yr lungs and the inner connection in your body just 4 15-20 minutes :) Hope you are okay I also feel the same
@@jezusbruddan6926 thankyou i will try it
"I'm not going to try to talk you into meditating."
*proceeds to try to talk you into meditating
Thanks for sharing! Sounds like the panoramic view helps put yourself or be more open to being in a Flow State? Certainly agree and have noticed similar findings in my own exercises, thinking, and experiences. Cool video def will have to chew on this
Anyone can do this! Thanks for highlighting this powerfull practice.
So, I play the Frequency game where I pick a phrase such as, "Every Day Things Just Keep Getting Better and Better and Better". All day I think or say this phrase. It produces a feeling of well being, calm, flow, etc. While in this elevated state of consciousness, I have what you call Panoramic Vision, maybe I am in the Gamma Brain Wave, I don't really know. Thank you for the information you share. Our bodies are indeed magnificent machines.
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“I’m not going to convince you to meditate” - then he proceeds to describe an exercise that embodies what meditation is all about… That is meditation and is better if you do it more than once
All I would like to say is a simple - Thank you. ❤
Thanks for your sharing
I wonder if interoception would help with focus during an athletic movement or even engagement with the athletic part of the brain as a golfer moves from pre-shot routine through the finish of the swing? Further, would panoramic view help with other parts of the sport, like reading a green or planning the shot in wind conditions, sensing all the relevant factors? I'm going to give it a try (I need help!).
I meditate, it has helped me so much!! I totally recommend it heartily.
How long did it take you to learn? I hear it's easier for those who read a lot of fiction novels as a child. Did you? thanks
I have been doing panoramic vision for quite a long time with out knowing...... Now I'm going to do it every time I think about something.😁. Thank you for the valuable information 👍👍👍
Alhamdulillah it's amazing ! This is exactly what we do as Muslims in our 5 daily prayers (Salat) Subhan Allah
What you describe is exactly what meditation is. In yoga, this is the most frequently used centering technique in the start of practice. Focus on the breath, maintain connection with the breath as you explore the sensations of the body, stay rooted in the now.
I think k this is similar to what I practiced in yoga for over 25 years but the interoception to me here is actually becoming aware and observing the quality of the interior landscape. The quality of how it feels to sit in a particular position how the joint feels and really examining it rather than just noticing it and going back to your breath.there seems to be permission here to linger and be in the experience, and the breath is an interjection to what you’re focusing on. To me it’s akin to art, to sketching or painting-when really focusing on your subject. A kind of getting to know the interior landscape. If we can focus on that, we can intentionally focus on anything.
exactly what i thought too
I’m 73 and through an autoimmune disorder I have very dry eyes! Because of this I blink more often! Plus I have ADHD! I do meditate but usually it’s for only 9 minutes daily! Which has been beneficial--but I still blink often because of my dry eyes! Interesting!
Try castor oil on lashes each night. CZcams has videos
Great video. I really get tired of the "new vocabulary" that psychologists have to come up with for obvious behaviors, but overall, this video is helpful to me. Thanks!
I had a season where I got deep into searching “Focus” , doctors have me Ritalin when I was a child my parents stopped it a month later , no special school and bullshit… I’m crazy in a good way, my mind got everything right away , but at the same time I can go everywhere in a blink .
Started meditating, already done exercise so the complement was perfect. And as everything is energy, like a synodal wave , we go up and down, we stop doing things, but we know that they are a great benefit for us .
Try it , just start closing your eyes 10 min , even if your mind goes everywhere, closing your eyes consciously makes a big difference.
So my tip …
-Stretch those muscle in the morning
- Think about what you have done yesterday and plan milestone goals for today
- close eyes for 17 min ? Sure
- and smile , it’s free .
I'm a muslim and a kind of meditating during namaz is just amazing!
haram 😂😂😂
Actually meditation is deeply encouraged in Islam. The prophets & their companions practiced deep self-work through seclusion. They would practice gratefulness, stillness, & wonder at the creation/nature/God…etc. There is a book by Imam Ghazali one of the most sought after Persian philosopher called “On Knowing Yourself & God”. You can’t know yourself without deep work/meditation/stillness etc. And if you don’t know yourself & your purpose in Islam you can’t truly know God/Allah.
This notion that mediation is something foreign to Islam is just not true.
From your description, “Panoramic Vision” (when you are “mindful” to everything surrounding you) differs from typical definition of “Meditation”, when you “anchor” your attention to (for example) breathing. You have “attention blinks”, you “register” it, and you catch your attention and move it back to “anchor”.
So, I feel that “Panoramic Vision” differs from “Meditation”. But there is another term, in the middle, “mindfulness”, which you can also practice everywhere: when you eat strawberry, for example, don’t watch TV, focus on its’ taste, colour, etc.
I think Eckhart Tolle’s philosophy is “panoramic view”.
When I was teenager, I was doing “deep relaxation” instead of so called meditation, by trying to focus on heartbeat feeling in fingers, toes, feeling warmth in body, then counting from 10 to 0, then repeating some auto-suggestions, then falling into semi-sleep for 5-15 minutes naturally with zero thoughts, and “coming back” naturally, counting from 1 to 10. Maybe that’s why I was top student at high school.
I think deep relaxation and focusing on whole body (muscles, skin, organs) is more “panoramic view” than “meditation”. However, all meditations start from such deep relaxation, it is "warm-up" part of meditation (I think...)
Eckhart Tolle's teaching is both "meditation" and "panoramic view" as you call it. Panoramic view is often called "open awareness" and it is one way that mindfulness is practiced. Focused attention or single-pointed focus on the breath or a mantra or ANY object is another form of mindfulness that is also called meditation practice. Whether the awareness of the present moment is open and broad or is narrow and single pointed it still qualifies as meditation and mindfulness.
You come out of identification and attachment to thoughts and pay full attention to whatever is happening right now. You aren't thinking about the present moment. You are simply experiencing it directly.
Thank you very much Sir🙏👍👍👍
The panoramic vision concept was really interesting ,cuz as a martial artist we are asked to use our peripherals by using panoramic vision to focus on our opponents to counter any incoming strikes
For eg ,focusing on just the legs would lead us to not being able to defend punches
And similarly looking at the hands would make us miss the incoming leg kicks
Thus we need to use use the peripherals to hv an entire look just like when we drive
Regardless … this is: MEDITATION.
This is a higher form of meditation called Kayotsarga and is an ancient Jain and Buddhist meditative exercise, where you bring self awareness to your internal body functions and calm them to relax and then reawaken from a calm state of mind in a very slow manner to achieve an energized and focus state, when properly done it can help you achieve very nice results, sometimes when practicing I have had times my headaches would go away because of relaxation and letting go of all thought processes and easing up the blood vessels and the nervous system in the body, its not really difficult and there are many shortened to elongated versions of this form of meditation available out there. There is a lot more to it actually than just the 17 minute version, it helps you calm your emotions to. If anyone has anxiety or too much stress in their lives and would like to help improve their current state of mind and slight momentarily improvement in thinking process and brain function even by a little bit , I would suggest to try it out, its a very simple exercise and it will help in most cases.
Thank you very much for your valuable information ♥👍👍
This was so interesting and helpful. Thank you..
All these words for saying : meditate
ADHD :: People may experience:
Behavioural: aggression, excitability, fidgeting, hyperactivity, impulsivity, irritability, lack of restraint, or persistent repetition of words or actions
Cognitive: absent-mindedness, difficulty focusing, forgetfulness, problem paying attention, or short attention span
Mood: anger, anxiety, boredom, excitement, or mood swings
Also common: depression or learning disability
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Also lots of positives not listed here 😊 abilities to understand others well and show great empathy, often get in a crisis situation and high stress changeable situations. Can learn deeply a topic that interests them. Thinks outside of the box asking new questions and coming up with novel solutions or designs 🧠
@@emilyb5557 thanks for mentioning the point , I do Agree 🥰
I’m always in that mode (panoramic vision), I have more trouble being in the opposite realm (focused) 😅. Both have vendors and drawbacks. I believe it’s about finding balance by knowing when to use it and to what degree
As a Christian,Prayer should be our meditation...
He said he wasnt going to tell us to meditate and then told us to meditate
😂that’s wat I thought
Hahaha i know
Panoramic view is exactly what is done in anti trauma exercises, and consciously steer the eyes to the right and left, and of course focusing on breathing and your internal body.
i never liked any youtube video about concentration until now... thank a lot
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